*secure cable handles at the bottom*stand in a lunge position in the middle *keep posture neutral throughout*on the way down, extend arms straight in line with the cables*both knees should bend down to 90 degrees *curl up when lunging up *tighten the glutes of your back leg on the way up *keep elbows still when curling *curl into shoulders and not chest *breathe out on the way up*do about 10-15 reps then switch legs, repeat